9/16/18 – Monday

Written by Joey Tudela. Posted in Fitness

ATTENTION: 7:30 AM MONDAY – FRIDAY CLASS WILL BE CANCELLED FOR THIS WEEK. WE APOLOGIZE FOR THEĀ INCONVENIENCE THIS MAY CAUSE. PLEASE ADJUST YOUR SCHEDULE AND TRY TO MAKE IT TO THE OTHER CLASSES WE HAVE. THANK YOU FOR YOUR UNDERSTANDING.

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

“Cindy”
5 Pull-ups (Perform these with no bands. Do jumping pull-ups. More pull less jump)
10 Push ups
15 Air Squats

Note: Not for time. Perform some good to perfect form on all movements.

WOD

A.
Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B.
Four sets of 3-minute sprints of:

5 Handstand Push-Ups
10 Air Squats
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

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